avec courgettes, carottes et riz aux oignons verts
Ingrédients : Poitrines de poulet biologique • Courgette • Carotte • Riz basmati • Sauce miel et ail (soya) (sucres (sucre, glucose, glucose-fructose, mélasse de fantaisie, miel), eau, fécule de maïs modifiée, vinaigre, sel, protéine de soya hydrolysée, ail séché, gomme xanthane, acide lactique, acide citrique, caramel, sorbate de potassium, benzoate de sodium) • Sauce soya (soya, sulfites, blé) (eau, blé, fèves de soya, sel, protéines de soya hydrolysées, sucres (sucre, solides de glucose, mélasse, solides de sirop de maïs), agents d'assaisonnement, couleur caramel, extrait de réglisse, fécule de maïs modifiée, acide citrique, benzoate de sodium, propionate de sodium, sorbate de potassium, alcool) • Puree d'ail (ail, eau, huile de soja, acide citrique, acide phosphorique, gomme xanthane, sorbate de potassium, benzoate de sodium) • Fécule de maïs • Oignon vert.
Allergens
Tags
Poitrines de poulet bio
2 unit(s)
Sauce miel et ail
4 tbsp
Sauce soja
2 tbsp
Fécule de maïs
9 g
Riz basmati
0.75 cup
Carotte
1 unit(s)
Courgette
1 unit(s)
Oignons verts
2 unit(s)
Purée d’ail
1 tbsp
Huile
1 tbsp
Sel
0.25 tsp
Poivre
0.125 tsp
Beurre
2 tbsp
- Before starting, wash and dry all produce.
- Using a strainer, rinse rice until water runs clear.
- To a medium pot, add rice, 1 1/4 cups (2 1/2 cups) water and 1/4 tsp (1/2 tsp) salt. Cover and bring to a boil over high.
- Once boiling, reduce heat to low. Cover and cook for 12-14 min, until rice is tender and liquid is absorbed.
- Remove from heat. Set aside, still covered.
- Meanwhile, peel, then halve carrot lengthwise. Cut into 1/4-inch half-moons.
- Halve zucchini lengthwise, then cut into 1/4-inch half-moons.
- Thinly slice green onion.
- Pat chicken dry with paper towels, then cut into 1-inch pieces.
- Heat a large non-stick pan over medium-high.
- While the pan heats, to a medium bowl, add chicken, half the cornstarch, 2 tsp (4 tsp) water and 2 tsp (4 tsp) soy sauce.
- Season with salt and pepper, then toss to coat.
- When the pan is hot, add 1 tbsp (2 tbsp) oil, then chicken.
- Cook for 6-8 min, flipping occasionally, until golden and cooked through.**
- Transfer to a plate.
- To the same pan, add carrots and 1/4 cup (1/2 cup) water. Cook for 4-5 min, stirring occasionally, until water evaporates.
- Add zucchini. Cook for 3-4 min, stirring occasionally, until veggies are tender-crisp. Season with salt and pepper.
- Meanwhile, to a small bowl, stir together honey-garlic sauce, garlic puree, remaining cornstarch, remaining soy sauce and 1/4 cup (1/2 cup) water.
- To the pan with veggies, add chicken and sauce. Cook for 1-2 min, stirring often, until sauce thickens slightly.
- Add 2 tbsp (4 tbsp) butter, then stir until melted. Season with salt and pepper.
- To the rice, add half the green onions, then fluff rice with a fork.
- Divide rice between bowls. Top with chicken and veggies, along with any remaining sauce from the pan.
- Sprinkle remaining green onions over top.
820
kcal
Calories
24
g
Fat
10
g
Saturated Fat
102
g
Carbohydrate
24
g
Sugar
4
g
Dietary Fiber
48
g
Protein
155
mg
Cholesterol
1320
mg
Sodium
0.5
g
Trans Fat
1250
mg
Potassium
100
mg
Calcium
3.5
mg
Iron
avec courgettes, carottes et riz aux oignons verts
avec courgettes, carottes et riz aux oignons verts
avec courgettes, carottes et riz aux oignons verts
avec courgettes, carottes et riz aux oignons verts
avec courgettes, carottes et riz aux oignons verts
avec courgettes, carottes et riz aux oignons verts
avec courgettes, carottes et riz aux oignons verts
avec courgettes, carottes et riz aux oignons verts
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